5 Nutrients You're Probably Not Getting Enough Of

Plus, how to get the recommended amounts of each

This article was written by Maya Dangerfield and repurposed with permission from Greatist.

Unfortunately, the Standard American Diet, also known as "SAD," is, well, pretty sad. Over the last 100 years, the majority of Americans have gone from eating "normal" portions and home-cooked whole foods (after all, the processed foods we see lining store shelves today didn't exist), to consuming high levels of over-processed simple carbohydrates and refined sugars. With this shift in eating habits, there's been a huge increase in diet-related chronic diseases, which represent the largest cause of obesity and death. Luckily, improving the situation could be pretty easy: Eat more whole, unrefined foods—fruits, veggies, whole grains, and other natural products that go through little processing.

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What’s the Deal?
This SAD is lacking in essential nutrients that can easily be provided by eating more healthy whole foods. Unrefined foods—fruits, veggies, grains, and other natural products that go through little to no processing—provide high levels of antioxidants and other nutrients. They're also free of added sugars, fats, starches, or sodium.

These healthy, natural foods are packed with essential nutrients, such as potassium and fiber, which can protect against chronic diseases, aid in digestion, and even improve muscle development and physical performance. According to the Department of Health and Human Services, the average American diet lacks the appropriate intake of these powerful nutrients (and a few others). Plus, the under-consumption of potassium, dietary fiber, calcium, and vitamin D has become a "public health concern." Adding these nutrients to your diet (or making sure you're getting enough of them) can help your body recover from exercise better, improve digestion, and just be healthier overall.

PotassiumWhy We Need It:
Potassium is one nutrient we literally cannot live without (seriously, it keeps our hearts beating). Increasing potassium consumption has been linked to lowering blood pressure and reducing the risk of osteoporosis, as well as decreasing the risk of diabetes and heart disease. The body also needs potassium to help regulate water balance and to keep the nervous system and our muscles functioning properly. Not consuming enough potassium can lead to some pretty uncomfortable results, such as muscle cramps, constipation, and fatigue.

Why We Miss It:
The recommended intake of potassium for adults is 4,700 mg per day, but currently only 56 percent of American adults reach this goal. One big reason why is that sodium often takes the place of nutrients like potassium in processed foods like cheese, packaged meats, fast food, and pastries.

FiberWhy We Need It:
Fiber is a non-digestible carbohydrate that moves throughout our bodies, helping promote digestion and prevent constipation, as well as potentially reducing cholesterol levels. There are two types of dietary fiber: Soluble fiber can help lower glucose and cholesterol levels in the blood, while insoluble fiber helps food move through the digestive system properly. Consuming enough soluble fiber (found in oats, beans, lentils, and some fruits) can reduce risk of stroke, type 2 diabetes, and protect the arteries, while the consumption of insoluble fiber (whole wheat, brown rice, legumes, vegetables) is recommend to help treat digestive problems.

Why We Miss It:
The recommended daily intake of dietary fiber is 25 g per day for women and 38 g per day for men, but according to a 2010 report, only 40 percent of Americans reach the recommended intake (more recent estimates decreases the number to only three percent). Dietary fiber isn't found in processed grains (like white flour), so anyone following a "typical American diet," which is typically high in processed grains that have been stripped of their fiber and low in whole grains, are missing out.

CalciumWhy We Need It:
Calcium is an important nutrient that helps maintain healthy bones, assists in nerve transmission, and helps our blood clot. Our bodies need a lot of calcium to properly function (it’s the most abundant mineral in the body), but our bodies also don’t naturally produce the element, meaning we need to get all we need from our food (and supplements). Not getting enough calcium can lead to an increased risk of osteoporosis and bone fractures.

Why We Miss It:
Seventy-five percent of Americans consume the daily recommended intake of calcium of 1,000 mg per day for adult men and women—that's not bad! And most Americans consume their calcium through dairy and dairy byproducts. However, particular groups (including young adults, young women, and those over 51) require a higher dose of calcium, so even if they meet the general recommendation of 1,000 mg per day and they’re often still not getting enough.